How to Sleep in Spite of the Ringing in Your Ears

Ringing in your ears keeping you awake? It’s not necessary. If you want to get a better nights sleep, think about these tricks to quiet this aggravating persistent noise.

Your sleep habits can be dramatically impacted by moderate to severe tinnitus. During the day, you’re distracted by noise and activity so your tinnitus may seem less noticeable. But during the night, when there’s less noise, tinnitus can get louder and more disturbing.

Fortunately, there are a few techniques you can use to fall asleep more easily.

Below are 5 techniques to falling asleep in spite of your tinnitus.

1. Don’t Resist The Noise

Although this may sound impossible, if you pay attention to it, it becomes worse. This is to some extent because for most people higher blood pressure can make tinnitus symptoms worse. So the more irritated you become thinking about it, the worse you are probably going to feel. Focusing on something else and using the techniques below can help make the noise seem quieter.

2. Follow a Nighttime Schedule

Establishing healthy sleep habits such as winding down at least a half hour before bed, dimming the lights and going to bed at the same time each night helps condition your body to be sleepy at the correct time. When you’re ready to fall asleep it will be less difficult.

Tinnitus has also been associated with stress. Developing habits to lower your stress level before you go to bed can also help, like:

Staying away from alcohol

Dimming the lights at least one hour before you go to bed

At least a few hours before bed, avoid eating

Turn down the temperature in your bedroom

Doing deep breathing or a quick meditation

Focusing on thoughts that make you feel happy and relaxed

Reading a book in a peaceful room

Doing yoga and stretching

Listening to gentle sounds or soft music

Taking a bath

Training your body to transition into sleep by getting into a predictable regimen before bed helps you shift away from the stresses of the day.

3. Pay Attention to What You Eat

There are known triggers to tinnitus such as alcohol and artificial sweeteners. If you find, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a practice to stay away from them. You may feel that you still need your morning coffee, but avoid caffeine in the afternoon or evening.